WEEK 1 WOD 1:

Complete the following every 2 minutes for 3 rounds total.
1 MINUTE Speed Jump Rope
12 Reps TRX Inverted Row

Using heavy dumbbells, complete the following every 2 minutes for 3 rounds total.
1 MINUTE Speed Jump Rope
12 DB Back Lunges

Complete the following every 2 minutes for ...

Using medium-heavy dumbbells complete the following ladder. Add 2 reps to each exercise every round. Time cap: 10 minutes.

10 Box Jumps
10 Deadlift to Upright Row
10 Hip Thrust

Using medium-heavy dumbbells complete the following ladder. Add 2 reps to each exercise every round. Time cap: 10...

Using heavy dumbbells complete the following exercises for 5 rounds total.

MINUTE 1: Walking Lunge
MINUTE 2: Chin Ups (Sub: TRX row)
MINUTE 3: Bicep Curl to Lateral Raise
MINUTE 4: Bench Squats
MINUTE 5: Bench Shuffle (up and over)
MINUTE 6: Rest (optional)

Weight suggestion:
M: 20-35#+ Set ...

WEEK 2 WOD 1:

Using heavy dumbbells complete the following exercises for 3 rounds total.

MINUTE 1: Pushups
MINUTE 2: Db Swing
MINUTE 3: Box Jumps
MINUTE 4: Bench Rows
MINUTE 5: Bench Lateral Hops (hands on bench)
MINUTE 6: Floor or Bench Sit to Stand (and press)

Using heavy dumbbells comple...

Using medium-heavy dumbbells complete the following 20 minute AMRAP.

25 Squats
100 Speed Jump Rope
10 Pull-ups (sub bench rows 10 on each)
10 Plank Rows (5 on each side)
25 Bear Squats
100 Speed Jump Rope

Weight suggestion:
M: 20-35#+ Set DBS
W: 12-25#+ Set DBS

Using heavy dumbbells, complete 8 rounds of the following as fast as possible with good form. It’s 8 rounds today or 20 minutes, whatever comes first.

Elevated Deadlift x 10 reps (on each leg)
Elevated Bridges x 20 reps
Bench Step Ups x 10 reps (on each leg)
Bodyweight Jumping Lunges x 10 (o...

Using medium-heavy dumbbells complete 5 rounds of the following. 15 minute time cap.

10 Pullup
10 Box Jump to Burpee
10 Push Press
25 Plank jacks

Finisher:
50 Reps Band Pull Aparts
25 Pike Pushups
25 bent rows with band

Weight suggestion:
M: 15-25#+ Set DBS
W: 10-20#+ Set DBS

Using medium-heavy dumbbells complete the following exercises for 3 rounds total.
Plank Row to Bear Squat (2 row + 1 squat = 1 Rep) x 8 Reps
Chest Press x 16 Reps
Lat Pullover to Sit Up x 16 Reps

Using heavy dumbbells complete the following exercises for 3 rounds total.
Step Up x 16 Reps
Jum...

Using medium-heavy dumbbells complete the following exercises for 4 rounds total.

MINUTE 1: Sump to Upright Row
MINUTE 2: Deadlift
MINUTE 3: Lat Pullover to Bridge
MINUTE 4: Side Lying Hip Raise (30 seconds on each)
MINUTE 5: Hindu Pushups
MINUTE 6: Mountain Climber 30 seconds/Rest 30 second...

Using medium-heavy dumbbells complete the following pyramid: 10-15-20-25-30. This means 10 reps of all, then 15 reps of all, then 20…

Walking Lunges
Db Swings
Russian Twists
Side Plank Dips

Finisher: 5 minutes of the following with the hip circle on: 5 reps elevated bridges then 5 reps of hip...

Using medium-heavy dumbbells complete the following exercises for 3 rounds total.

MINUTE 1: Bench Row Right
MINUTE 2: Bench Row Left
MINUTE 3: Chest Press
MINUTE 4: Bench Walk

Using light-medium dumbbells complete the following exercises for 3 rounds total.

MINUTE 1: Bicep Curl
MINUTE 2: O...

Using medium-heavy dumbbells complete the following 20 minute AMRAP.

Back Lunge to Upright Row x 12 Reps (6 on each leg)
Jumping Lunges x 12 Reps
Step Up to Overhead Press x 12 reps (6 on each leg)
Step Up to Hop x 12 reps (on each leg!)
Sit Up to stand x 12 Reps
Plank Jax x 20 Reps

Weig...